Monday, Jun 16
Workout of the Day
Warm up 2
(Checkbox)
3 Rounds
10 Ring Rows
08 Wall Balls
200 m run
10 Ring Rows
08 Wall Balls
200 m run
Bench Press 5x5
(Load)
Bench Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
60%
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
60%
#67 WOD
(Rounds + Reps)
6 min AMRAP
10 deadlifts
10 overhead walking lunges- with a plate if possible #25/35
#125/155
Rest 1 min
6 min AMRAP
15 Plate Ground to overhead #25/35
8 Burpees
10 deadlifts
10 overhead walking lunges- with a plate if possible #25/35
#125/155
Rest 1 min
6 min AMRAP
15 Plate Ground to overhead #25/35
8 Burpees
Low Back Mobility
(Other / Text)
https://youtu.be/lrGeTLW2Ml4
Tuesday, Jun 17
Workout of the Day
WARM UP 6
(Checkbox)
3 ROUNDS
10. PRISON SQUATS
10 CURTSY SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
10. PRISON SQUATS
10 CURTSY SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
Power Snatch 3 x 2
(Load)
Power Snatch
#1: 2 reps
#2: 2 reps
#3: 2 reps
@ 60%
#1: 2 reps
#2: 2 reps
#3: 2 reps
@ 60%
Snatch Balance 3x3
(Load)
Snatch Balance for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
No more than 60 % of OHS weight
#1: 3 reps
#2: 3 reps
#3: 3 reps
No more than 60 % of OHS weight
Hang Squat Snatch 5x1
(Load)
Hang Squat Snatch
: 1-1-1-1-1
60%
: 1-1-1-1-1
60%
4 Rounds for time of Bike Cal, K2E, & Back Squats
()
4 Rounds for time
20 Calorie assault bike
7 Knees-to-elbows
10 barbell back squats (from the ground) #65/#95
20 Calorie assault bike
7 Knees-to-elbows
10 barbell back squats (from the ground) #65/#95
Stretch and mobility
()
10 min mobility work
https://youtu.be/mtaxs0kJeD8
https://youtu.be/mtaxs0kJeD8
Wednesday, Jun 18
Workout of the Day
WARM UP 130
(Checkbox)
.30 Sec jump rope
5 Cat Walks
10 Y's T's W's
5 Groiners
5 Cat Walks
10 Y's T's W's
5 Groiners
Split Jerk 3x3
(Load)
Split Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
60-65%
#1: 3 reps
#2: 3 reps
#3: 3 reps
60-65%
21-3: Double Unders, GHDs & Deadlifts
()
21-18-15-12-9-6-3 reps for time of:
- Double-unders
- GHD sit-ups
- deadlifts #125/155
- Double-unders
- GHD sit-ups
- deadlifts #125/155
10 MIN SQUAT MOBILITY
(Other / Text)
COMPLETE EXERCISES IN VIDEO BELOW
Thursday, Jun 19
Workout of the Day
#53 warm up
(Checkbox)
WARM UP
3 ROUNDS
10 BOX STEP UPS
100M ROW
10 DB PUSH PRESS #20
3 ROUNDS
10 BOX STEP UPS
100M ROW
10 DB PUSH PRESS #20
Globeo Work
(Other / Text)
3 Rounds (not timed)
10 Hip thrusts (work up to 75%)
10 dumbbell Curl and Press
10 Lateral Bounds
10 strict pull ups (add weight if able)
10 Hip thrusts (work up to 75%)
10 dumbbell Curl and Press
10 Lateral Bounds
10 strict pull ups (add weight if able)
#58 WOD
()
Complete for time
20 back squats #65/95
200 meter run
10 plate jump burpees (45# plate)
15 Back Squats
200 m run
10 plate jump burpees
10 Back Squats
200 m run
10 plate jump burpees
5 Back squats
10 plate jump burpees
200 m run
20 back squats #65/95
200 meter run
10 plate jump burpees (45# plate)
15 Back Squats
200 m run
10 plate jump burpees
10 Back Squats
200 m run
10 plate jump burpees
5 Back squats
10 plate jump burpees
200 m run
Mobility is the key
(Other / Text)
5 min stretch and 15 min stretching
